I’m a big advocate of food never going to waste! So whenever I have extra vegetables getting lonely in the fridge, I often sauté them and toss with pasta, scrambled with eggs, or stuff into a burrito. Sometimes I create new flavors of hummus with them, too. So I decided it was time to write down the recipe and share it with all. This is my roasted vegetable version of hummus. I made this particular recipe with broccoli. But you can swap out the broccoli and replace with nearly any veggie that roasts well. (Hint: Try it with roasted beets; the hummus will be pink!) You can go heavier on the vegetables if you wish, too. Serve it like you would traditional hummus, such as a dip along with pita wedges, or enjoy in any non-traditional way you choose, such as a sandwich spread or an intriguing pasta sauce!
Calories saved: 160
Why it’s better for you? Beyond beans … it’s beans + veggies + green tea.
- 2 1/2 cups packed bite-size pieces vegetable of choice (i.e. broccoli, eggplant, bell pepper, or zucchini)
- 1 tablespoon + 1 1/2 teaspoons extra-virgin olive oil
- 1 (15-ounce) can chickpeas (garbanzo beans), drained
- 1/3 cup unsweetened green tea, chilled*
- 1/4 cup tahini
- Juice of 1 small lemon (2 tablespoons)
- 1 large garlic clove, chopped
- 1/2 teaspoon sea salt, or to taste
- 1/4 teaspoon ground cumin
- 1/8 teaspoon powdered sumac or paprika
- Preheat the oven to 425°F. Toss the vegetable pieces with 1 tablespoon of the oil to fully coat. Arrange in a single layer on a baking pan. Roast until tender and caramelized, about 20 minutes. Let cool for at least 20 minutes. (Or make in advance and chill.)
- Add the roasted vegetables, chickpeas, green tea, tahini, lemon juice, garlic, salt, and cumin to a food processor or powerful blender. Cover and puree well.
- Transfer to a serving bowl, drizzle with the remaining 1 1/2 teaspoons oil, sprinkle with the sumac or paprika, and serve.
*If necessary, adjust amount of green tea added to reach desired consistency.
Per serving: 100 calories, 6g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 240mg sodium, 8g total carbohydrate, 3g dietary fiber, 0g sugars, 4g protein
The “Before” Recipe
Inspired by: hummus for real
Per serving: 260 calories, 13g total fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 330mg sodium, 30g total carbohydrate, 8g dietary fiber, 5g sugars, 10g protein
- Don’t let veggies go to waste; they can add great taste and intrigue to otherwise traditional recipes
- Rather than adding a small amount of water to a recipe, consider adding a flavorful liquid, such as unsweetened green tea, to make it tastier and potentially more nutritious
- Do add a hint of an earthy spice, like cumin, to hummus; it adds fragrance and flavor depth